FOOD
Say yes to comfort food
2023
MAY
Why does cold weather bring on comfort food cravings?
Mood-boosting foods to help you ‘beat the winter blues’
Your guide to what’s in season for winter – and exactly what to cook with it
Hot drinks to warm the soul through winter
Winter cocktails that won’t have you slurring your speech
Ways to preserve stone fruit ahead of winter
Cheap meals to try this winter
Easy one-pot meal recipes to make this winter
Comforting meals to make before and when load shedding hits
Recipes to warm you up on cold nights
Editor’s letter
AS THE weather gets colder, people gravitate towards comfort food as a form of relief.
I like the phrase “comfort food”. Sometimes, food does give you the feeling of comfort. Comfort, to me, is about fresh, homemade food made from scratch. Best if it brings you back to your mother’s kitchen, a Friday night at your grandmother’s, or family in general. It is the kind of food that fills your home with the smells of home. Like a personal invitation. Beyond it filling up your belly, it impacts you emotionally. And it makes your day better.
Food can nourish us and feed our creativity by connecting us with the larger world. The familiar warm embrace of an oven can provide our souls with a comfort nearly impossible to come by from anything else.
CONTACT US
EDITOR-IN-CHIEF
Aziz Hartley aziz.hartley@inl.co.za
ACTING EXECUTIVE LIFESTYLE EDITOR
Debashine Thangevelo debashine.thangevelo@inl.co.za
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Lutho Pasiya lutho.pasiya@inl.co.za
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Dominique Owen dominique.owen@inl.co.za
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When I think of my home I think of comforting dishes like umngqusho (samp and beans), a very warm, hearty, and delicious dish that is perfect for cold days. So simple, but it is how it is prepared and cooked that makes it so delicious and comforting. With that said, what better to beat the winter blues than with a delicious hot meal? In this magazine, we have a few hearty favourites that will warm up your home during the chilly months.
Lutho Pasiya
Cover image: Snapwire
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Publisher: Independent Media
Contents
LUTHO PASIYA lutho.pasiya@inl.co.za
WHEN it is wintertime, we find ourselves drawn to bowls of pasta, puddings, soups, and hot chocolate with marshmallows. These and other comfort foods can make us feel good. But why?
First things first, what is comfort food?
While comfort food can mean something different to everyone, it tends to be food prepared in traditional style (aka homemade) that is often high in fat, sugar, and calories, with a nostalgic or sentimental appeal like mashed potatoes, pasta, and sweets.
The reason behind comfort food cravings is not just you hitting up comfort foods during winter. People reach for comfort foods for a host of reasons beyond mere hunger, such as food-centred seasonal holidays, changes in hormones (cravings), seasonality of foods, and warmth.
We crave comfort foods in the winter months because we know they make us feel good. There is absolutely nothing wrong with trying to up our moods, and if you know that food can help you to do that then why not go to town in the wintertime?
The temptation to eat filling, starchy food could be rooted in the weather itself. Eating hearty root vegetables such as potatoes, parsnips, squashes, and carrots during winter is simply a reflection of these vegetables being in season at this time of year, and thus more abundant. Whilst it is possible to get these foods all year round, this may be a hang-on of an earlier time when eating habits were more dictated by seasonality. So, our bodies are geared to consume these root vegetables in winter, and leafy salad greens in summer, the times of the year when these foods
Why does cold weather bring on comfort food cravings?
will first have been harvested and available for consumption.
Thirdly, our culture associates rich food with winter. Even though there are biological reasons why we may crave more food in winter, part of this tendency is psychological, too, and deeply rooted in our culture. From childhood, we are taught to associate winter with heavy, rich dishes rather than with salads and other lighter dishes.
If you are wanting recipes for
winter, go with things like soups, stews, or lean meats like chicken and fish. When you select comfort food, try tweaking the recipe a bit. For example, if you are craving french fries, bake them instead. Or change out the butter and cream for nonfat milk and olive oil in mashed potatoes.
Even favourites like chilli can get a healthy upgrade by using shredded chicken or sweet potatoes as the base.
DURING winter, many of us find ourselves drawn to bowls of soups. | NAVADA RA PexelsMood-boosting foods to help you ‘beat the winter blues’
FEELING blue as the weather gets colder? Anne-Marie de Beer, nutrition, health and wellness manager at Nestlé East and Southern Africa, says much of what we do during this hibernation time is eat for comfort, mostly foods that are filling.
De Beer said the premise behind it is that food will, along with our heaters and fireplaces, help with the feeling of warmth, but what we don’t realise is we also need to boost our immunity during this time.
“Hearty winter food generally leaves us full and renders us couch potatoes. And before we know it, winter is over, we’ve piled on kilos, and we’re feeling the post-winter weight gloom, but that doesn’t have to be the case,” she says.
Here are De Beer’s suggestions on nutritious foods that can help boost not only your family’s immunity but your mood.
Go bananas
Winter drives us all crazy – but did you know bananas have a lot of vitamin B and magnesium, which are important for your thyroid and adrenal glands to function properly? These glands help regulate body temperature. Bananas can also boost your mood and preserve your memory, among other health benefits.
The greener, the meaner Green veggies such as spinach and asparagus are high in folate, a vitamin that may help reduce symptoms of depression. Folate is needed in the brain for the
synthesis of mood chemicals like norepinephrine, serotonin and dopamine.
Bottoms up
A simple way to help your body stay warm this winter is to drink water. Water keeps your body functioning at its best and helps regulate your internal temperature. People are less likely to drink water when it’s cold outside because they don’t feel as thirsty, but carrying a water bottle with you will serve as a reminder.
A glass of warmth
Our bodies require amino acids, vitamins and minerals to keep strong. The intake of all necessary minerals and vitamins can require a lengthy shopping list, but one glass of a fortified milk-based drink can boost your family’s immunity and ensure added vitamins for a refreshed mood.
Warming winter mornings
Start your day with a hot
DID you know bananas have a lot of vitamin B and magnesium, which help your thyroid and adrenal glands to function properly?
| DARIA SHEVTSOVAbreakfast. Research has shown this can improve your cholesterol and provide important vitamins and minerals while releasing endorphins to get your brain fuelled.
“Food is as much about our nutrition as it is about our state of mind, and during the colder seasons, this is even more so.
“We want warmth and comfort to help deal with the biting winter, but we should not compromise on nutrition and mood upliftment.
“After all, nutrition is about balancing your diet to support all your needs, but it doesn’t have to be boring,” De Beer concludes.
Pexels BREAKFAST is the most important meal of the day as it energises your body for the day ahead. | JULIAN JAGTENBERG PexelsHot drinks to warm the soul through winter
AS THE season of hoodies, sweaters, and thermos flasks sets in, and you feel the chill in the air, you know “winter is here”. Winter is the time to make diet and lifestyle changes to ward off the cold.
Summer is the season of refreshing milkshakes, fruit juices, buttermilk, or coconut water to keep you cool and hydrated. But with the temperature dropping drastically, it is time to switch to drinks that will keep you warm.
Hot kombucha
Kombucha is high in natural electrolytes and composed of mostly water, so it’s great for hydrating. Research shows that kombucha has such a small amount of alcohol in it that it won’t have any significant effect on your fluid levels.
Warm your kombucha by heating it in a pot with optional spices like fresh ginger, cinnamon sticks or lemon slices. Do not bring it to a full boil. Strain and pour out into a mug.
Hot chocolate
Hot chocolate is one of my favourite things in the world during the winter season (or any time that I feel it’s cold and I need a bit of comfort).
There is just nothing better than winding up on a cold winter day with a cup of steaming hot chocolate and chocolate muffins. What is good about hot chocolate is that you can always make your own at home as it is quick and easy to make. Apart from that, it is much cheaper to make it yourself. You can also add different flavours.
Chai tea
give it a new twist in both smell and taste. Pour it into an insulated flask and curl up under your blanket and spend the winter in that manner.
Hot apple cider
There is nothing super mysterious about making the perfect cup of apple cider – it is more about the sum of its parts. The trick is to make it with several different types of apples, to help balance the flavour. Let it simmer on your stovetop and enjoy. Apples are rich sources of vitamin C, potassium, magnesium and polyphenols.
Ginger tea
Ginger tea is warming and healthy so it more than earns its place on this list. A light drink with the slow burn of spicy ginger, this is a soothing beverage to enjoy after a hearty meal or while relaxing late at night.
Bone broth
Bone broth is full of nutrients, and it’s beneficial in the winter season. Bone broth is incredibly nutritious, and including it in your diet could give a slew of health benefits in the winter season. Many confuse bone broth with meat stock. However, the two are different mainly due to the amount of time they are cooked on low heat. It is supposedly known to leach out more nutrients and minerals as the liquid cooks for longer. In order to make broth, one needs to simmer the bones for a long time.
Hot lemon water
THERE is just nothing better than winding up on a cold winter day with a cup of steaming hot chocolate and chocolate muffins.
| EDWARD EYER PexelsNothing is more satisfying than sipping a good cup of chai tea in chilly weather, besides whipping up your cup, of course! Add fragrant ingredients such as black peppercorns, orange peel, cloves, cardamom seeds, fresh ginger, honey and ground cinnamon to
Drinking hot lemon water is a great way to get hydrated when you want a warm drink. Hot lemon water is ideal to have in the morning before your cup of coffee because it will help get in that first cup of water before the day starts. It is great at hydrating us and giving us a tiny bit of vitamin C from the lemon.
LUTHO PASIYAYour guide to what’s in season
– and exactly what to cook with it
WINTER often portrayed as a time when there is a lack of food. However, there are many fruits and vegetables on offer during the colder months.
Many crops endure the cool nights to make some of your favourite vegetables and fruits. These fruits and vegetables have their own set of properties that keep our bodies healthy, they help us not just survive but thrive in any given season and are packed with natural remedies for seasonal health problems. The team at Life is a Garden said vegetables available now included the brassica family that needed cold conditions to bear fruit.
“Brassica family consists of cabbage, broccoli, cauliflower, and Brussels sprouts. Oriental vegetables perform better in cooler conditions as they do not ‘bolt’ as fast as in summer. Certain lettuce varieties are able to withstand extreme cold conditions, for example, butter lettuce. However, most of the ‘head’ varieties will turn to mush after a heavy frost. Celery is another winter favourite, with mature plants taking a heavy frost. Peas are also a great plant
VEGETABLES that are available now include the brassica family which needs cold conditions to bear fruit mass, as well as a shorter day length. | SEBASTIAN COMAN
Pexels
MUSHROOMS are a great addition to any winter diet. | POLINA TANKILEVITCH Pexels
PHOTOGRAPHY
As much as it may become colder, many crops endure the cool nights to make some of your favourite vegetables and fruits out of the yearLUTHO PASIYA
for colder conditions, along with leeks.”
Ripe fruits this season include apples, avocados, bananas, lemon, naartjie, oranges, pawpaw, kiwi, grapefruit, granadillas, and gooseberries.
“Citrus is the main fruit available in this period as they require a shorter day length, as well as cool temperatures to produce flowers and fruit. Again, if these are to be purchased out of season, they will cost more due to the fact that fruit will be imported. Certain varieties of avocado are also in season now. Apples will be classed as in season now, although they would have been harvested in the last two months.
"Fruit trees are rarely forced to produce, and are rather imported if out of season. Pineapples are an important export for South Africa, which are harvested twice a year, one of which is about now. The demand for fruit in warmer times of the year is higher because of the availability, but also because the idea of eating cold fruit in winter is not that appealing whereas cooling down in summer with cold fruit is very appealing”, they added.
Dietitian Shani Cohen also recommended the below for a healthy and energetic winter.
Mushrooms
Mushrooms are a great addition to any winter diet. Studies show that during winter our vitamin D (also known as the sunshine vitamin) levels drop because we spend more time indoors than outdoors in the sun. Mushrooms are a particularly great source of vitamin D.
What is even better, is that you can further enrich your mushrooms with vitamin D naturally by exposing them to sunlight for about 15 minutes before cooking. You can mix them into sauces, stir-fry or add them as a side to your eggs for breakfast.
Vegetable soup
To satisfy our body and mind,
we should be seeking out healthy comfort foods that make us feel full, warm, and satisfied. We tend to often skip out on salads because they seem unappealing in cold weather, which means it is quite common to eat fewer vegetables than we should during winter. However, soup is a great way to get more fibre-filled vegetables into your winter diet. Soup is winter’s perfect food. You can toss just about
anything into a soup pot. To save on unhealthy fats and calories, choose to make a homemade soup. Storebought soups, whether fresh or tinned, tend to be quite high in salt and often have cream added.
Make a batch of soup on a Sunday for the week, and portion it out into individual servings. The soup can then be frozen and defrosted on the go as a quick snack, lunch, or even dinner.
CITRUS is the main fruit available in this period as they require a shorter day length, as well as cool temperatures to produce flowers and fruit. JESS LOITETON PexelsLegumes
Legumes, like beans, lentils, and split peas are healthy and inexpensive protein-rich ingredients for winter recipes. They contain important nutrients like fibre and supply an impressive array of vitamins and minerals like iron, B vitamins, zinc, and magnesium. Legumes are a great plant-based protein for those who are vegetarian, vegan, or those who simply want to include more plantbased foods in their diet.
They have a hearty and meaty taste – include them in soups, stews, and curries. Try to buy the dried option of legumes which you can boil, instead of tinned ones as they are often preserved in salt water.
LEGUMES, like beans, lentils, and split peas are healthy and inexpensive protein-rich ingredients for winter recipes.
| DAVID ABBRAM Pexels
THOBILE MAZIBUKO thobile.mazibuko@inl.co.za
SOME people like the taste of alcohol but hate getting drunk. When grooving with them, they insist on drinking a non-alcoholic beer because they still want that taste, not the effect.
Winter is known as the season when a lot of people drink spirits to keep warm. Tanqueray has introduced a new Gin with 0.0 alcohol volume, designed for people who want to enjoy that gin taste but stay sober.
If you’re one of those people, here are the top three cocktails you can try this season and not get drunk.
4 O’Clock Tea
For tea lovers who want to be edgy, 4 O’Clock Tea is a must-try.
Ingredients
50ml of 0.0 alcohol-free gin
30ml cranberry juice
15ml lime juice
1 chai-infused ice cube made from chai tea
Cinnamon quill
Tonic
Ice
Method
For infused ice cubes, boil water and put in a chai teabag. Allow to infuse and set aside to cool. Once cooled, pour into an ice tray and freeze.
Add all ingredients (except the infused ice) into a shaker with plain ice and shake for five seconds. Pour and strain into a coupette glass over the chai-infused ice.
Top with tonic and garnish with a smoking cinnamon quill.
Tom Collins
Lemons and oranges are nice in winter. So after downing this drink, you may want to eat that slice of lemon or an orange. No one is going
Winter cocktails that won’t have you slurring your speech
to judge you.
Ingredients
50ml 0.0 alcohol-free gin
25ml lemon juice
25ml sugar syrup
100ml soda water
Fresh lemon or orange slice
Method
Pour the non-alcoholic gin into a tall glass, and add the lemon juice and sugar syrup over ice. Top it with soda water and add a fresh lemon or orange slice to garnish.
Citric Smash
Citrus is good for your health. Don’t be shy smash it, and enjoy.
Ingredients
50ml alcohol-free gin
25ml lemon juice
25ml basil and orange juice infusion
2 lemongrass, apple and mint
flavour-infused ice cubes
Ice
Fresh basil leaves
For infused ice, you will need fresh lemon grass, fresh mint and apple juice.
Method
For infused ice cubes, place lemon grass and mint in apple juice and refrigerate for two hours. Strain and pour the juice into an ice tray and freeze.
Add all ingredients (except the infused ice) into a cocktail shaker with plain ice and shake for five seconds. Then pour through a strainer over the infused ice in a tumbler glass. Garnish with basil, and enjoy.
Although these drinks are made with a non-alcoholic spirit, they are not for persons under the age of 18.
COCKTAILS to try this season.
Ways to preserve stone fruit ahead of winter
WE’RE just a step ahead of the South African winter, but you might not be ready yet to let go of all the deliciousness of summer fruits.
These are the last couple of weeks to stock up on fresh stone fruit such as peaches, nectarines, and plums, and get creative in your kitchen.
Traditionally, autumn is the season of jam-making and bottling, so that summer produce can be preserved to brighten up the winter months.
Stone fruits are among the most versatile and jams, jellies, and conserves are only one good way to preserve them.
For instance, peaches are also the hero ingredient in “flavour bomb” condiments such as chutney and atchar and plums are the rich stars of sticky barbecue or Asian-style dipping sauces, marinades and glazes.
Storing stone fruit for winter is a practice that has been used for centuries to preserve these perishable fruits and extend their availability.
There are many varieties of stone fruit, including cherries, peaches,
MADWANTSI
STONE fruit has been preserved for winter for months traditionally. | ROMAN ODINTSOV Pexels
VUYILE
vuyile.madwantsi@inl.co.za
plums, and apricots, which have a relatively short growing season, making them highly seasonal.
Traditionally, stone fruit was preserved for the winter months by drying or canning.
Drying stone fruit involves removing moisture from the fruit by exposing it to the sun or using a dehydrator, resulting in a sweet and chewy fruit that can be stored for months. Canning stone fruit involves cooking the fruit and sealing it in jars or cans with sugar syrup, which can also extend the shelf life of the fruit.
Storing stone fruit in the winter is not only a way to extend their availability, but it is also a way to enjoy their health benefits throughout the year.
Stone fruit is known to be rich in vitamins and minerals, including vitamins C and A, and potassium. They are also high in antioxidants, which can protect cells against damage from free radicals, reduce inflammation, and support a healthy immune system.
However, you don’t have to be a stickler for tradition to get into the fun of making the joy of stone fruit last until the next summer. There are plenty of contemporary methods and uses that will wow your family and friends.
Here are some ideas:
Desert
Stone fruit syrups and cordials can be used to top desserts, top smoothies, add flavourings to cocktails, or as a dessert ingredient.
Preserved peaches are always a delight in classic pies and cobblers or simply topped with ice cream. They can also be grilled to add to salads or grain bowls, blended in your morning smoothie, or chopped up for salsa.
Boozy fruit jars
Create some alcoholic fruit
jars for your enjoyable winter gatherings. Consider soaking nectarines and brandied peaches in red wine or vodka, or plums in gin.
This is such a simple adult treat — just put washed fruit pieces in sterile, sealable jars with your favourite booze and store them in a cool, dark spot.
Boozy fruit jars can remain for several months in airtight jars since the alcohol works as a preservative.
However, it’s crucial to learn how to sterilise your jars and
bottles during this process, though. This is simple to do at home, according to Le Parfait, a French glass-making company that has been making jars, bottles, and terrines for food preservation since the 1930s.
During your process of preserving your fruit it’s vital to check the condition of your lids and seals as well as the glass on the bottles’ and jars’ rims for any chips or cracks. The state and calibre of your jars and bottles are important since you want an airtight fit.
Many varieties of stone fruit, including cherries, peaches, plums, and apricots, have a relatively short growing season, making them highly seasonal and available for a limited time each year. | YEŞ Pexels
Cheap meals to try this winter
With the impending threat of energy bills rising, it has become more important than ever to be savvy, cook cleverly, and make nutritious meals for less. So we have put together three delicious recipes that are cheap and easy to make.
BROCCOLI
Broccoli is a cheap vegetable and it provides almost every nutrient that you need. It is particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system.
Hearty beef and broccoli stir fry
Ingredients
15ml coriander seeds
500g sirloin steak (sliced)
60ml olive oil
1 red, yellow, and orange pepper (sliced into rings)
2 red onions (sliced into wedges)
5ml chopped fresh garlic
5ml grated fresh ginger
1 red chilli (chopped)
200g broccoli (cut into florets and soaked in boiling water for 2 minutes)
60ml soy sauce
125ml sweet chilli sauce
5ml sesame oil
2ml salt
125ml chopped fresh coriander
Noodles (to serve)
Method
Pound the coriander seeds in a pestle and mortar and place in a bowl with the sliced steak and half the olive oil.
Rub into the meat and set aside for 10 minutes.
Heat the rest of the oil in a wok or large frying pan until hot and brown the meat in batches on both sides. Remove and set aside.
Heat more oil if necessary and fry the peppers, onions, garlic, ginger, and chilli until fragrant.
Drain the broccoli and add to the vegetables. Stir fry for 2 minutes. Return the steak.
Mix the soy, sweet chilli, sesame oil, and salt and pour over the meat and vegetables.
Stir fry for 2 minutes, stir in the coriander, and serve with noodles.
HEARTY beef and broccoli stir fry. | Supplied LUTHO PASIYASPINACH
Bagged spinach is quite healthy and almost always reasonably priced. Spinach is rich in vitamin K, which plays an important role in bone health and reduces the risk of heart disease and cancer.
Creamy spinach soup with goat cheese
Ingredients
2 tbsp olive oil
1 medium yellow onion, chopped
1 small russet potato, peeled and diced
3 cups low-sodium chicken or vegetable broth
½ tsp kosher salt, or more to taste
¼ tsp freshly ground black pepper
16 cups of fresh baby spinach
1 cup low-fat milk, or more as needed
85g soft goat cheese (chevre)
2 tbsp plain yoghurt (low-fat or full-fat)
Method
In a medium pot over medium heat, heat the oil until it shimmers. Add the onion and cook, stirring, until softened about 3 minutes. Add the potato, broth, salt, and pepper and bring to a boil. Reduce the heat to mediumlow, cover, and simmer until the potato is tender about 10 minutes. Add the spinach, return the soup to a boil, and cook until the spinach is completely wilted but
Green smoothie with yoghurt, pear, and ginger
This smoothie is cool, creamy, and gently tangy with a base of plain yoghurt (providing calcium, protein, and probiotics) softly sweetened with whole fruit - a very ripe pear and a few dates (adding fibre, vitamin C, and minerals) – and with a refreshing zing of ginger root.
Ingredients
¾ cup ice
1 cup lightly packed spinach leaves
⅔ cup plain yoghurt
still a vibrant green, 1 to 2 minutes. Remove from the heat.
Using an immersion blender, blend the soup until smooth. (Alternatively, let the soup cool for 15 minutes, then purée in batches in a stand blender.)
Return the puréed soup to medium heat; add the milk and cook until warm but not boiling. Add the goat cheese to the pot and whisk until melted.
In a small bowl, stir the yoghurt with just enough water or milk, a teaspoon at a time, until it is the consistency of pancake batter.
Ladle the soup into serving bowls and, using a fork, drizzle the yoghurt on top as a garnish and serve.
½ cup sliced almonds
1 very ripe medium pear (any variety), peeled, cored, and cut into chunks
3 pitted dates, coarsely chopped
1 and ½ tsp chopped fresh ginger
Honey, to taste (optional)
Method
Place the ice into a blender and process to crush it. Add the spinach, yoghurt, almonds, pear, dates, and ginger and blend until smooth and frothy, with a little texture remaining from the almonds and dates. Taste, and then blend in a little honey to taste, if desired.
CREAMY spinach soup with goat cheese. | Supplied| Supplied
GREEN smoothie with yoghurt, pear, and ginger.
The idea of cooking everything together has undeniable appeal, writes
Lutho PasiyaIF YOU despise doing dishes but love big, hearty meals, listen closely: These recipes of one-pot are your ticket to simple yet impressive meals all winter long.
The idea of cooking everything together has undeniable appeal. It is fascinating how every single ingredient can retain its flavour and fragrance.
Easy one-pot meal recipes
Spaghetti with cherry tomatoes and kale
Serves: 4
Ingredients
450g spaghetti
450g cherry tomatoes, halved
2 lemons, zested
¼ cup plus 3 tbsp olive oil
2 tsp kosher salt, plus more to taste
1 bunch kale or spinach, leaves only, washed and chopped
Chicken Biryani Ingredients
1 pack 5-piece chicken braai pack
3 tbsp vegetable oil
1 clove garlic, crushed
2 onions, sliced
2 tbsp curry powder
2 tsp cumin seeds
1½ cups rice
3 cups chicken stock
Salt and milled pepper
2 tbsp fresh coriander, chopped and extra for serving
½ cup frozen peas, defrosted
2 soft-boiled eggs
Black pepper
Parmesan, for serving Method
Bring just over 1 litre of water to a boil.
Meanwhile, place spaghetti, tomatoes, lemon zest, oil and 2 teaspoons kosher salt in a large, dry, shallow pan. (The pan should be large enough that the dry spaghetti can lie flat.) Carefully add the boiling water to the pan with
the spaghetti.
Cover the pan, and bring to a boil. Remove the lid and simmer for about 6 minutes, using tongs to move the spaghetti around now and then so it doesn’t stick. Add kale or spinach and continue cooking until the remaining liquid has reduced to a sauce and the pasta is cooked through.
Taste, season with salt and pepper, and top with Parmesan.
Method
Sear chicken in a large frying pan with one tablespoon of oil until golden brown. Add garlic and ½ the onion and sauté until soft. Add curry powder and cumin seeds and fry until fragrant.
Stir in rice and sauté for 5 minutes, ensuring the rice is completely coated in spices and oil. Add stock and cover.
Simmer until all the liquid is absorbed and the rice is cooked for about 20 minutes. Season and stir through coriander and peas.
Fry remaining onion in vegetable oil at medium to low heat until golden brown and crispy. Drain on kitchen paper. Serve biryani topped with crispy onion, soft-boiled egg, and extra coriander.
Pasta and lentils
Ingredients
1 cup dried brown lentils
6 cups water, or more as needed
2 large cloves garlic, minced
1 small dried chilli pepper, broken into pieces, or ½ tsp crushed red pepper flakes, or more as needed
¼ cup extra-virgin olive oil, plus more for serving
1 ½ tsp sea salt, or more as needed
350g dried pasta, preferably a small shape such as gnocchette, ditalini, orecchiette, or cavatelli; or break spaghetti into 3cm pieces
2 tsp fresh thyme leaves, chopped
Method
Pour the lentils into a large, heavy pot or Dutch oven and add the water (to cover); bring to a boil over high heat, then reduce the heat to medium-low, cover, and cook for 10 minutes.
Uncover; stir in the garlic, chilli pieces, and the oil, then cover and cook for 5 minutes.
Stir in the salt and the pasta, cover, and cook until al dente, stirring
regularly to keep the pasta from sticking and adjusting the heat as needed to maintain a minimum of bubbling. The cooking time may take about 5 minutes longer than indicated on the package, so begin tasting the pasta once the suggested cooking time has elapsed. Continue tasting every minute or two until it is cooked through but still firm. The resulting dish should
resemble a thick soup; if the mixture seems too dry, add a little water to reach the desired texture, keeping in mind the pasta will continue to absorb liquid as it cools.
Once the pasta is done, add the thyme. Taste and add more salt, as needed. Cover and let the mixture sit for 2 to 3 minutes, then uncover and drizzle with a little more oil just before serving, if desired.
Sausage and vegetable casserole
Serves: 6 Ingredients
3 medium sweet potatoes
9 baby turnips
2 red onions, cut into wedges
3 cloves of garlic, cut in half
30ml olive oil
salt and pepper
2 x 500g pork sausages
250ml chicken stock
15ml red wine vinegar
200g spinach, chopped
400g tin of cannellini beans, drained and rinsed
Method
Heat the oven to 200°C. In a large roasting pan, combine the sweet potatoes, turnips,
red onion, garlic, and olive oil. Season with salt and pepper. Arrange in a single layer and place sausages on top of the vegetables.
Bake for 20 minutes. Remove and stir in the chicken stock, red wine vinegar, spinach, and beans. Return to the oven and bake for a further 10-15 minutes.
SAUSAGE and vegetable casserole. | Chris Collingridge PASTA and lentils. | Deb LindseyComforting meals to make before and when load shedding hits
LUTHO PASIYAHAVING no electricity does not mean you have to go hungry or settle for bread.
You have just had a rough day at the office, and you are yearning for comfort food.
As you drive home, you salivate at all the possible meals you could prepare, counting the minutes until you can get home to start cooking.
But when you get home, there are 30 minutes left before load shedding hits or you find yourself in darkness.
Eskom had other plans on how you should spend your evening.
Fortunately, having no electricity does not mean you have to go hungry or settle for bread.
Here are some comforting meals to make before and when load shedding hits.
Serves: 4
Ingredients
Wild rice salad with rocket, crunchy vegetables and nuts
1 cup Tastic Brown & Wild Rice
½ tsp salt
½ cup diced, robot peppers
4 tbsp carrots matchsticks
(julienne)
¾ cup pecan nuts toasted and roughly chopped
2 spring onions, thinly sliced
3 cups of baby rocket leaves
3 tbsp olive oil
2 tbsp Game orange drink powder or honey
2 tbsp Tru Lem lemon juice
4 tbsp Greek plain yoghurt
Freshly ground black pepper
Method
Dressing: Mix the olive oil, Game
orange drink powder, lemon juice, and yoghurt. Add black pepper to taste.
Allow the dressing to infuse and chill for at least 15 minutes. Cook the rice as per package instructions in salted water, drain, and cool.
Combine the rice with the rocket, vegetables, pecans, and spring onions, and mix well. Scoop onto a serving platter and top with dollops of dressing. Can garnish with extra chopped spring onions.
Cooking tip: This salad is also delicious with roasted butternut or roasted sweet potato added to the mix.
Caprese toasted sarmies
Serves: 2
Ingredients
150g baby tomatoes, on the vine
1 tbsp olive oil
4 slices of Albany ultima multigrain
brown bread
2 thick slices of mozzarella cheese
A handful of fresh basil leaves
Salt
100ml milk
Golden Cloud cake flour, for dusting
2 eggs beaten
2 tbsp olive oil
1 tbsp butter
Method
Add olive oil to a pan and slowly fry the tomatoes on the vine for about 10 minutes.
Turn them around halfway. When done, set aside.
Place a piece of mozzarella, a basil leaf or two, and a large pinch of salt between two slices of bread. Dip
No cook spicy bean and vegetable open wraps
Serves: 4
Ingredients
2 x 180g tubs of marinated
chargrilled vegetables (available at local supermarkets)
2 x 400g cans of butter beans, drained and rinsed
200g tub tomato salsa
2 limes, zested and juiced
1 tbsp red wine vinegar
2-3 tbsp chopped red chillies, plus extra to serve
Small bunch of coriander, chopped, plus extra, shredded, to serve
2 ripe avocados, stoned and diced
1 small garlic clove, finely grated
1 small red onion. Finely chopped and rinsed
8 medium soft flour tortillas
100ml soured cream or double-thick yoghurt, to serve
Salad leaves, to serve
the sandwich firstly in the milk (do not let it soak – just dip the bread), then dip in flour, and lastly into the egg.
Heat the olive oil and the butter
over medium heat and fry the sandwich on both sides till golden brown. This takes about 8 minutes. Serve hot with tomatoes and some fresh basil.
Method
To make the filling mix, tip the drained marinated veg into a bowl with the beans. Stir in 2 tbsp salsa, half the lime zest and juice, the vinegar, onion, chillies, and half the coriander. Set the mixture aside.
Put the avocado in another bowl with the remaining lime zest and juice and the garlic. Roughly mash
everything together with a fork, then season and stir through the remaining coriander.
Spread the crushed avocado mixture over the tortillas, then top with the fajita mix, remaining salsa, soured cream or yoghurt, extra chillies, and extra coriander. Serve with salad leaves lightly tossed in olive oil.
Recipes to warm you up on cold nights
Dig out your pots and pans and put one of these recipes to the test, writes
Lutho PasiyaTHERE is nothing more heartening than having a hot meal on a chilly day. Need ideas on how to warm up your kitchen and your stomach?
Well, dig out your pots and pans and put one of these recipes to the test.
Roasted Thai green sweet potato soup
Ingredients
250g sweet potatoes, peeled and cubed
50g sweet potato, thinly sliced
1 tin coconut cream
500ml vegetable stock
Olive oil
Salt and pepper
Thai green curry paste
4 cloves of garlic
2 red onions
7cm piece of fresh ginger
2 lemongrass stalks
2 bird’s eye chillies
2 tsp ground cumin
20g fresh coriander
10g fresh basil
2 tbs fish sauce
Juice of 1 lime
1 tbs olive oil
1 tsp sesame oil
Method
Preheat the oven to 180ºC. Place sweet potatoes on a tray and drizzle with olive oil. Roast for an hour or until soft. Remove from the oven, place in a blender, and purée or mash. Combine all paste ingredients in a blender and purée until incorporated and smooth. Add small amounts of water if the mixture is too thick.
Once combined, place in a pot and bring to a simmer over low heat. Add the stock, coconut cream and puréed potatoes, and mix well. Season to taste.
To make the sweet potato crisps, toss the thin slices in olive oil and season with salt. Bake at 150ºC for 20-25 minutes until golden and crispy. Top soup with fresh herbs and serve with chips.
Salmon and noodle broth
Ingredients
1 tbs olive oil
3 garlic cloves, finely chopped
¼ tsp ginger powder
½ tbs honey
1 tbs soy sauce
½ tbs cornstarch
1½ litres of vegetable stock
200g cabbage
200g zucchini
10g fresh coriander
1 lime
Salt and pepper
Chillies of choice
Salmon fillet (cooked and cut into portions of your choice)
250g noodles of choice
Method
Heat the olive oil, then gently fry the garlic and chillies until softened. Add the ginger, honey, soy sauce, cornstarch and stock. Bring to the boil, add the noodles and vegetables, and cook until noodles and vegetables are done. Add the salmon and lime juice and heat through for a few minutes only, or the salmon will be overcooked. Plate, top with chopped fresh herbs, and serve immediately.
Recipes by chef Imtiyaaz Hart.
Warm mushroom salad
Ingredients
1 tsp olive oil
100g shimeji mushrooms
50g enoki mushrooms
2cm ginger, peeled and finely diced
1 small red chilli, de-seeded and finely sliced
2 lime leaves, finely shredded
2 tbs tamari
A small handful of coriander
1 tbs peanut butter
Juice of ½ lime
2 tbs hot water
Method
Heat a non-stick pan and heat up the oil. Add the ginger and chilli and cook for 30 seconds.
Add the shimeji mushrooms and lime leaves and cook for 3 minutes.
Meantime, prepare the dressing by mixing the peanut butter, hot water, and lime juice until a thick dressing is formed. Add the tamari and enoki mushrooms and cook for another minute. Add the coriander. Serve immediately with the dressing. Recipe by The Urban Kitchen.
Hearty, tasty chicken soup
Ingredients
2 large onions, cut into slices
3 carrots, peeled and grated
3 sticks of celery, washed and cut into small pieces
2 vegetable or chicken cubes
5 litres of cold water
500g - 1 kg mixed chicken necks, livers, or gizzards
Oil
Pepper to taste.
Method
Sauté onions in oil until they become translucent. Add celery sticks (not leaves) that have been cut into thin slices or rounds.
Peel and grate carrots. Add to pot. Add cold water. Add chicken necks, gizzards, and livers. Add celery leaves. Bring to the boil.
Allow boiling until chicken is cooked through. About 45 minutes to one hour. Add more stock and or salt to taste.
